Category: Zone 2

  • April progress, Zone 2 plateau’s and a surprise Vo2Max increase

    My April Zone 2 project metrics show some good progress, with another step up in Vo2Max. You can find the details of my training plan here, my goals and metrics here. April was low on total miles but a good month overall for volume of hours. Vo2Max increased to unexpected levels and I’ve peaked my…

  • Base building: improved performance and power

    My training for 2023 was focused on the latest science behind Zone 2 training and how I can apply that as a very average amateur. More info can be found here. My training plan for 2023 is here. Zone 2 training January to March is aerobic base building. This phase was designed to build out…

  • 300 Km Audax, second endurance event of the year

    I did my second endurance event of 2023 on 15th April. (My first event can be found here.)The event was a 300 Km Audax organised by Kingston Wheeler’s. It started in Surbiton, South London, heading out to Amesbury via some beautiful back lanes. There is also a fantastic 30 Km section through Salisbury Plain, where…

  • March progress, volume up and unexpected Vo2Max improvement

    My March Zone 2 project metrics show some good progress, with training volume up on February. You can find the details of my training plan here, my goals and metrics here. March was a good month overall. I increased total volume for mileage and hours. My Zone 2 performance was stable at a higher power…

  • My first endurance event of 2023

    I completed my first endurance event of 2023 on 19th March. The event was a 200 Km Audax organised by Kingston Wheeler’s , starting in Surbiton, South London and doing a loop around Reading and Basingstoke. It was a lovely ride, with beautiful lanes and a good start to the season. Giving me a good…

  • February progress, endurance power gains

    My February Zone 2 project metrics show some progress, but my training volume was slightly down on January. You can find the details of my training plan here, my goals and metrics here. Capturing the metrics forces me to reflect on progress, what I’m doing well and what isn’t going to plan, keeping me honest.…

  • Strength training for endurance athletes

    For a number of reasons, weight training or strength training is important for endurance athletes. Weight training can help increase bone density, which is essential for female athletes because they are more likely to develop osteoporosis. It’s crucial to remember that an endurance athlete’s training regimen should incorporate weight training in a manner that supports…

  • Improve endurance performance with mitochondria function

    Mitochondria, often dubbed the “powerhouses” of cells, generate the energy crucial for numerous cellular processes. For endurance athletes, optimal mitochondrial function is key to sustaining peak performance levels. Mitochondria produce adenosine triphosphate (ATP), the primary energy source for organisms, through a process called oxidative phosphorylation. This process relies on the oxygen and nutrients we consume.…

  • Massive benefits of Fueled Vs Fasted training for performance

    I did an experiment recently to compare the impact of fueling on performance. I rode a 40 Km best effort on a turbo trainer fasted. Then a week later I did the same session fueled. I choose the same flat course on Zwift for both sessions. In both cases I pushed hard for the full…

  • My January training progress – a great start

    I’ve pulled together my metrics for January to measure progress since I set out of my Zone 2 project. You can find the details of my training plan here, my goals and metrics here. Capturing the metrics has been really useful. It forces me to look at progress in more detail and keeps me honest…